• Week 1
    Print Week

    • Day 36

    RUN
    • Time: 30m
    • Run 30' on a flat course or treadmill after bike workout. Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.
    Comments and Definitions

    Kick (Regular) - Kickboard Kick or Kick on Back with hands over head, fingers locked. Sculling - moving your hand back and forth in the water, at your hips, your shoulder or over your head to keep your body balanced in the water while providing some propulsion. More specifically, this means to gently propel yourself through the water by moving your hands close to and just under your hips, using the figure-eight pattern. Basically, just easily push yourself through the water on your back.

    SWIM
    • Time: 1h 00m
    • Distance: 3200.00 yards
    • WU: 300 swim easy. 6 x 50 done as 25 scull and 25 distance per stroke.
    • MS: On each interval of the first set, count strokes on every other 25 while focusing on form. On the alternate 25s increase speed slightly. Recoveries are indicated in seconds within parentheses:
    • 4 x 500 (40”) at aerobic effort (well below T-pace).
    • 8 x 50 kick (15”) moderate effort.
    • CD: 200 easy swim

    Day 37

    BIKE
    • Time: 1h 00m
    • Ride in 1-2 zone, mostly 1 zone. Flat course. Low effort--light on pedals. Comfortably high rpm.
    • Easy ride up to 2:00. Can be as short as :45

    Day 38

    SWIM
    • Time: 45m
    • Distance: 2200.00 yards
    • WU: 400 swim then 6x50 on 15" rest.
    • MS: 12x100 @T-pace + 3". Your rest is 15".
    • CD: 300 easy.
    Strength
    • Time: 40m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      Leg Press
      3
      8
      15
    • BACK
      Seated row
      3
      8
      15
    • BACK
      Bent-Arm Pulldown
      3
      8
      15
    • LEGS
      Step Ups
      3
      8
      15
    • LEGS
      Hamstring curl
      3
      8
      15
    • CORE
      Core #1
      1
      0
      0
    • CORE
      Core #2
      1
      0
      0

    Day 39

    RUN
    • Time: 45m
    • WU: 15'
    • MS: 15' run on a flat course or treadmill @ Zone 2
    • CD: 15'
    SWIM
    • Time: 45m
    • Distance: 2000.00 yards
    • Breakthrough:
    • WU: 500 as you would before a race.
    • MS: Then swim a 1000m/yd time trial all out. Record TT time.
    • CD: 500

    Day 40

    BIKE
      Comments and Definitions

      Off Day.

      SWIM
        RUN

          Day 41

          BIKE
          • Time: 2h 00m
          • Breakthrough: Warm up 30 minutes. Then ride 1.5 hours steady at 1/2 IM (ZONE 2/3) pace.
          RUN
          • Time: 1h 00m
          • RUN BRICK:
          • Run 60' on a flat course or treadmill after bike workout. Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.
          • Run after bike....very easy

          Day 42

          RUN
          • Time: 1h 20m
          • Run 80' - very easy - Zone 1
          Strength
          • Time: 40m
          • Exercise
            Sets
            Min reps
            Max reps
          • LEGS
            Leg Press
            3
            8
            15
          • BACK
            Seated row
            3
            8
            15
          • BACK
            Bent-Arm Pulldown
            3
            8
            15
          • LEGS
            Step Ups
            3
            8
            15
          • LEGS
            Hamstring curl
            3
            8
            15
          • CORE
            Core #2
            2
            0
            0
          • CORE
            Core #2
            2
            0
            0